Just grab some broccoli and whole-wheat pasta on your way home from work to whip up this healthy and easy dinner with some leftover chicken!
Adapted from Oregon State University Extension Services
This combination of nutrient-rich broccoli, lean protein and whole grain noodles is a dream DASH Diet recipe that’s easy and sure to be a hit with the whole family.
8 ounces whole-wheat spaghetti noodles
12 ounces frozen broccoli florets
1/4 cup vegetable oil
1 tablespoon minced garlic
1 1/2 cup cooked, diced chicken breast (8 ounces)
2 tablespoons sugar
3 tablespoons low sodium soy sauce
2 tablespoons rice vinegar
1 tablespoon toasted sesame seeds
Cook pasta according to package directions. Set aside.
Mix together sugar, soy sauce and vinegar in small bowl. Set aside.
Heat oil in large sauté pan or skillet. Add garlic and broccoli and cook on medium until soft.
Add chicken and cook until heated through.
Add pasta and soy sauce mixture, and mix well. Sprinkle sesame seeds on top.
Refrigerate leftovers within 2-3 hours.
Per serving: 239 calories, 8.8 g total fat, 1.3 g saturated fat, 28 g carbohydrates, 12 g protein, 5 g fiber, 290 mg sodium, 76 mg potassium, 41 mg magnesium, 25 mg calcium